Tues, Feb 23, 2016

Workout of the Day

—Warmup—

  • 400m Run/500m Row
  • 90 sec. Paleo Chair Hold
  • 20 Air Squats
  • 20 Bridges (squeeze glutes at top)
  • 60 sec. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 20 PVC Pipe Figure 8s (10 per side)
  • 20 Buzz Saws
  • 10 Deadlifts (65-95#)
  • 10 Hang Power Snatches (65-95#)
  • 10 Hanging Knee Raises

—Conditioning—

4 X 3 min. each Round – 1 min. rest between each

  • 300m Row / 200m Run
  • 5 Power Snatch (95/65)
  • 15 Sit Ups

** Add 10 sit ups each round**

** You have 3 min. to complete each round. If you finish early, you get extra rest. If not, you stop where you are at and take the 1 min. break before the next round starts. 

** Score is individual time of each round/number of sit-ups completed **

 

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